Chef Meg's Makeover: Brown Rice Risotto

By , SparkPeople Blogger
When the weather starts to cool, risotto is one of those dishes that pop up on menus. Creamy and rich, studded with vegetables--and usually full of cream, cheese, and butter. Traditionally, risotto, which is a slow-cooked rice dish that hails from northern Italy, is made with Arborio rice, a short-grained variety that is known for being firm yet creamy when cooked, due to high starch content. (It's also the rice most commonly used in rice pudding.)

To make a basic risotto, aromatic vegetables are sautéed in olive oil and sometimes butter, then the rice is added to the pot. The rice is sautéed to add flavor, then wine is sometimes added. The risotto is cooked slowly and stirred constantly, while cups of hot broth are added. One cup is added at a time, and once the broth is fully absorbed, another goes into the pot. Sauteed vegetables and a bit of cheese finishes the dish.

Most cooks reach for the white variety of Arborio rice, which has had the outer hull removed. Unfortunately, in removing the exterior, it removes the bulk of the fiber.

Stepfanie challenged me to re-create risotto but slim it down. Most restaurant varieties are laden with caloric ingredients. A typical serving can have 400 calories and up to 20 grams of fat. Delicious? Yes! Healthy? Not so much.

Our new version has just 220 calories, just under 8 grams of fat, and almost 4 grams of fiber. Plus, it has one serving of vegetables in each portion.

Keep reading to learn more--and watch the recipe video!



You can customize this recipe to suit your tastes:
  • Swap the parmesan for your favorite cheese.

  • Use any vegetable combination you like. Note that most vegetables should be cooked separately and added at the end of the cooking.

  • Swap chicken broth for vegetable broth if you prefer.

  • Add dried herbs and spices at the beginning of the cooking process (with the rice) and fresh herbs at the end.

  • NOTE: It's important to use hot or warm broth with this recipe. Adding cold or tepid broth will slow down the cooking process! Risotto's creamy goodness comes from the slow cooking process, which allows for the slow release of the rice's starch. Don't try to rush the process. Stirring risottio is a great way to destress, let me tell you. Sounds strange, but you can tune out everything else in life and just focus on the rhythmic stirring, the warmth from the pot, and the gentle simmering sounds.


Comment on the video here. Find the full recipe here.

Have you ever tried risotto? Do you like it? Will you try this recipe?